In my homepage blog,
I discussed the impact of stress and hormonal balance on health. Here is the
continuation of the blog. It provides specific tips you can use to keep
yourself young and vital for a long time.
The Checklist for Hormonal Health
1. Aim for an optimal
amount of sleep for you, usually between seven to eight hours and move
your booty daily.
2. For a lot of
reasons it’s
important to take measures to modulate your stress response. This includes
deep breathing, EFT (emotional freedom technique), mindfulness, movement, and
relaxation.
3. For woman, do
things to increase the bonding hormone, oxytocin to optimize your “desire”. Include
activities that promote happiness such as singing, talking to girlfriends, and participating
in simple pleasures. This will boost the feel good hormone oxytocin which helps
mitigate stress and makes your partner appear more appealing verses demanding.
Men can raise their testosterone levels with exercise and “manly” chores.
4. Implementing
dietary factors including:
·Decreasing
your intake of sugar which depletes hormonal production by robbing the body of
minerals and increasing insulin output.·Avoiding
alcohol which depletes human growth hormone (HGH)·Choosing
organic to decrease pesticide exposure which affects hormone receptors.·Eating
enough healthy, lean proteins such as fish and poultry and consuming healthy
fats such as olive oil, butter, coconut oil, nuts, and seeds. These foods contribute
to hormonal health and optimal blood sugar balance.
5. Implementing supplements as needed.
For example,
magnesium can help your mood, assist with detoxification, and improve your sex
hormone levels, including your testosterone and HGH.
6. Essential oils
such as lavender, sage, and clary sage modulate the estrogen receptors
favorably and help balance hormonal output.
References:
Essential Oils:
Marzouk, T,
El-Nemer, A, & Baraka, H. The Effect of Aromatherapy Abdominal Massage on
Alleviating Menstrual Pain in Nursing Students: A Prospective Randomized
Cross-Over Study. Evid Based Complement
Alternat Med. 2013; 742421. doi: 10.1155/2013/742421
Gedney JJ, Glover
TL, Fillingim RB. Sensory and affective pain discrimination after inhalation of
essential oils. Psychosom Med. 2004; 66(4):599-606.
http://www.psychosomaticmedicine.org/content/66/4/599.long. Accessed January 4,
2014.
Tamaki Matsumoto,
Hiroyuki Asakura, and Tatsuya Hayashi. Does lavender aromatherapy alleviate premenstrual
emotional symptoms?: A randomized crossover trial. Biopsychosoc Med. 2013; 7(1):12. PMID: 23724853. Accessed August
10, 2013.
See my homepage for additional
references.
